Upright External Rotation

Preparation

Stand or sit with a light dumbbell in each hand, elbows pulled into your waist and at a 90 degree angle. Pull your shoulders back slightly and broaden your chest.

Execution

Move your forearms from a parallel position away from each other, knuckles moving away from your body. Pause when you feel they will rotate no further without compromising your posture, then return to starting position.